Fiber: Helps to reach and maintain a healthy weight by being more filling than low-fiber foods. Helps reduce cholesterol levels and may lower your risk of heart disease.
Niacin (Vitamin B3): Helps with cell growth and energy.
Folate: May help prevent heart disease, anemia, and cancer. Prevents some birth defects, such as spina bifida.
Selection
Look for the words “brown rice” or “whole grain” on the label. Several brands have a brown rice product that cooks in 10 minutes or less. Check package directions to choose a product that works for you.
Storing
Store uncooked brown rice in the cupboard at room temperature for 3–6 months.
For longer storage, refrigerate or freeze it. Refrigerated uncooked brown rice will maintain quality for 6–12 months. In the freezer, brown rice will maintain best quality for 12–18 months.
Store cooked brown rice in an airtight container in the refrigerator for 4–6 days or in the freezer for 6 months.
Preparing
Follow package directions for preparing brown rice. It may be cooked on the stove, in a microwave, or with a rice cooker.
Brown rice can be used in place of white rice in recipes. However, cooking brown rice may take longer than cooking white rice, depending on the product you choose.
If you have long-cooking rice, prepare a large amount at one time
and freeze it in smaller containers for future use.
